Getting Overwhelmed? Learn To Say No

Many of us find it difficult to say no to others. Saying no is not only uncomfortable; it also does not feel right. We seldom refuse requests from friends, colleagues, or even family members to please them and be seen as capable. Even though it consists of only two letters, saying no can be complicated.

It is easier to agree to things, but in reality, you feel the polar opposite. You would rather do other, more important tasks, but being unable to decline the request causes you to backtrack on your schedule. The good news is that saying no is a skill that can be developed.

Why Saying No Is Hard

If you've realized that saying no is difficult for you, you're not alone. To avoid the discomfort of saying no, many people simply agree to every request and demand they would rather not do. It also might mean that they do not want to hurt or disappoint their friend or colleague. It is also possible that you genuinely want to assist them but forget that you have a limited capacity to accommodate others.

However, you need to understand the plausible consequences of not declining requests as and when necessary. Gradually, you might become more dissatisfied, overwhelmed, frustrated, and stressed. All of this can eventually lead to feelings of depression and anxiety.

The Benefits of Saying No

When you're having trouble saying no in personal or professional situations, remember that it is for your own benefit. Some of the advantages include setting aside time to recharge, establishing healthy boundaries, and having greater control over your lives. This allows us to create a fulfilling, meaningful life on our own terms. It is the best tool to distance yourself from negative situations and remind yourself how valuable you and your time are.

When to Actually Say No

Sometimes we say yes because we are unsure of what we want. Other times, we simply need to gather enough courage to speak up. If you know what your priorities are, you will be able to better filter the opportunities that come your way. Will it be a rewarding experience for your skills, happiness, or goals? Are you equipped with the relevant expertise to provide proper help? Will the request interfere with your other priorities? These are some questions that you can ponder before making your decision to accept or decline the demand. Besides that, working with a therapist can also be beneficial as they can help you identify what you need.

How to Say No

Another advantage of saying no is that you can decline a proposal while remaining friendly, grateful, and courteous. Make your rejection clear, and if possible, express your gratitude for the offer. If you really must explain it, keep it brief and simple. Sometimes you want to commit, but the timing is not right. There may also be another reason why you can't accept it. However, you would like to do so in the future. You can also use your connections as recommendations to do the work in your spot.